Food guide

Soft Tofu

Soft Tofu is a common pulse or soy food: affordable protein and fibre.

LegumesPlant-BasedProtein-Rich

Soft Tofu, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of soft tofu for fair comparison. Typical serving: 100 g — 61 kcal per 100 g serving.

Nutrition information for Soft Tofu
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	61 kcal	61 kcal	100 kcal
Protein	7.2 g	7.2 g	11.8 g
Carbohydrate	1.2 g	1.2 g	2 g
Fat	3.7 g	3.7 g	6.1 g
Fibre	0.2 g	0.2 g	0.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of soft tofu, with a typical serving and FDA Daily Value for adults.

Micronutrients for Soft Tofu
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.2 mg	0.2 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.01 mg	0.01 mg	<1%
Vitamin K	2 µg	2 µg	2%
Thiamin	0.047 mg	0.047 mg	4%
Riboflavin	0.037 mg	0.037 mg	3%
Niacin	0.54 mg	0.54 mg	3%
Vitamin B6	0.052 mg	0.052 mg	3%
Folate	44 µg	44 µg	11%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.051 mg	0.051 mg	1%
Choline	27.4 mg	27.4 mg	5%
Minerals
Calcium	111 mg	111 mg	9%
Iron	1.1 mg	1.1 mg	6%
Magnesium	27 mg	27 mg	6%
Phosphorus	92 mg	92 mg	7%
Potassium	120 mg	120 mg	3%
Sodium	8 mg	8 mg	<1%
Zinc	0.64 mg	0.64 mg	6%
Selenium	8.9 µg	8.9 µg	16%
Copper	0.16 mg	0.16 mg	18%
Manganese	0.39 mg	0.39 mg	17%

Source: USDA FoodData Central — Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat soft tofu?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Soft Tofu is a common pulse or soy food: affordable protein and fibre.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Rice, Onion, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.